Foam Rolling - Timing

[duffeymt]

Is it a bad idea to roll before workouts? Is the best time to roll a few hours after a workout?

[John Izzo]

I have all my clients perform foam rolling prior to workouts. It becomes part of their movement prep work and helps with mobilization drills. We usually only spend 2-3 minutes of actual foam rolling (5-8 rolls per area).

If times allows, then we may foam roll at the end of the workout, followed immediately with a stretch for that area. This usually takes only 5-6 minutes (with the stretch).

[Jean-Paul]

What he said. I won't workout without doing it first now.

[jj]

Really? Hmm, I have been doing it after. I'll have to try this.

[Blackjack]

I've got the material from T-Nation on foam rolling (Feel Better for 10 bucks or something like that) and I've got the material from Perform Better! that came with my roller - but you guys sound like you've got a very short routine to do right before working out - care to elaborate or provide any documentation....Please?

[John Izzo]

BJ...real simple. I don't use every single exercise..only the problem areas: IT, Rhomboids, Piriformis, Glutes, and Lats. We don't roll on each area for longer than 45 seconds. Mike Boyle stated last year at his seminar to roll on it for a measley 5-6 times and move on. I agree with his stance because from a trainer's pointof view: a client's time is valuable and shorter sessions of foam rolling (but more frequently) build tolerance and commitment (to it).

Obvisously, the harder the roller, the more effective--no need to sleep on it. I purchased the Elite Foam Roller (black one) and it's more effective and saves time.

Sometimes if we have time, we hit other areas after the workout as precursors to stretching.